“Just running slowly for 30 minutes a day will make your body and brain healthy!”
"Slow Jogging Textbook," written by the founder of slow jogging himself.

Slow jogging is an exercise method developed by Professor Hiroaki Tanaka of the Department of Sports Science at Fukuoka University. It is a type of jogging that involves running slowly at a speed that allows you to maintain a smiling face.
The key is to run with narrow strides, landing on the balls of your feet, and not running out of breath.
If you consistently jog slowly for 30 to 60 minutes a day, your body and brain will quickly become healthier.
Metabolic syndrome can be improved and lifestyle-related diseases such as hypertension, diabetes, and hyperlipidemia can be improved or prevented.
It can effectively help you lose weight, reduce the risk of Alzheimer's disease, and activate brain functions such as improving memory and frontal lobe function.
Your stamina will also improve amazingly.

"Slow Jogging" is a textbook on slow jogging written by its founder, Professor Hiroaki Tanaka. It explains specific slow jogging methods, the effects of slow jogging, and everything else you might want to know about slow jogging in a friendly and concise manner with various illustrations.
Before you start slow jogging, read this one book and all your questions will be answered.

Slow jogging is an exercise that involves running more slowly than you might imagine.
If you run with a happy smile on your face, you will gain amazing stamina and your body and mind will become healthy.
--- p.16, from "Prologue"

The jogging method recommended in this book is very simple.
Slow jogging is a type of slow jogging that can be enjoyed right away by people with weak physical strength, people who are not good at exercising, and even people with no running experience.

Although it is such a simple exercise, slow jogging has many benefits, including preventing lifestyle-related diseases (adult diseases), improving metabolic syndrome, losing weight, and activating brain function.
Plus, it will help you build the stamina to run a full marathon before your first year.

--- p.24~25, 「Chapter 1.
From "How to Slow Jog"

The point of slow jogging is to run at a 'smiling pace' that allows you to maintain a smiling face.

--- p.30, 「Chapter 1.
From "How to Slow Jog"

Slow jogging uses muscles you don't normally use (tibialis anterior, hamstrings, and psoas major).
These muscles become noticeably weaker as we age and are rarely used when walking.

--- p.40, 「Chapter 1.
From "How to Slow Jog"

Heel strikes are three times more impactful than forefoot strikes.
Therefore, landing on the ball of the foot also has the advantage of reducing the risk of injury.

--- p.45, 「Chapter 1.
From "How to Slow Jog"

If you don't have time, you can run it in several small steps.
Even busy office workers can achieve their goals by running for 10 minutes on the way to work in the morning, 10 minutes round trip to the lunch restaurant, and 10 minutes on the way home.

--- p.64, 「Chapter 1.
From "How to Slow Jog"

It is also effective in treating diabetes, high blood pressure, dyslipidemia, osteoporosis, and preventing recurrence of heart disease.
(…) and brain function and cognitive function are activated, making the body and mind healthy.
In addition, unnecessary fat is lost, resulting in a slim waist, slender legs, and a slender body.
(…) That’s not all.
Even elderly people can develop enough stamina to complete a grueling full marathon if they consistently jog slowly for six months to a year.

--- p.74~75, 「Chapter 2.
From "The Effects of Slow Jogging"

It is clear that lower endurance is associated with higher cancer mortality.
In fact, exercises that increase endurance, such as slow jogging, can boost your immunity.
And slow jogging also has the welcome benefit of relieving constipation, which is especially beneficial for women.
--- p.82, 「Chapter 2.
From "The Effects of Slow Jogging"

When I started slow jogging, my systolic blood pressure improved to 130 mmHg and my diastolic blood pressure to 70 mmHg, which is quite good.
By combining slow jogging with medication, I was able to lower my blood pressure to normal levels, even though it could no longer be lowered by taking medication.

--- p.85, 「Chapter 2.
From "The Effects of Slow Jogging"

My HDL cholesterol level, which had not increased even with medication, increased significantly after I started jogging regularly.
We found that slow jogging not only lowers blood pressure but also increases HDL cholesterol levels.

--- p.86, 「Chapter 2.
From "The Effects of Slow Jogging"

High blood sugar levels are caused by a decrease in the action of a hormone called insulin, which lowers blood sugar levels.
However, slow jogging improves the function of insulin, which lowers blood sugar levels.

--- p.91, 「Chapter 2.
From "The Effects of Slow Jogging"

Slow jogging is more effective for weight loss than walking.
Because slow jogging consumes twice as much energy as walking for the same distance.
So, for those who want to improve metabolic syndrome and reduce their waist size, slow jogging is the most recommended exercise among various exercises.

--- p.96, 「Chapter 2.
From "The Effects of Slow Jogging"

The results showed that people with excellent stamina had larger hippocampal capacity and higher spatial cognitive abilities.

If you jog slowly every day, your stamina will naturally increase, so instead of your hippocampus shrinking, its capacity will increase and your memory will improve.

--- p.116, 「Chapter 2.
From "The Effects of Slow Jogging"

The group that jogged slowly gradually increased their scores, and by the 12th week, they had achieved scores close to perfection.
We found that slow jogging activates the frontal lobe and 'improves brain function'.

--- p.117, 「Chapter 2.
From "The Effects of Slow Jogging"

Running before, after, or at any time has the effect of lowering blood sugar levels.
(…) It’s okay to do it right after a meal.

--- p.145, 「Chapter 3.
From the "Slow Jogging FAQ"

After a few weeks of slow jogging, you may find that you are no longer satisfied with the same pace you were at when you first started running.
It's natural to want to run faster, so let's try to increase our speed a little.
However, you must be careful not to let your breathing become rough or your heartbeat become rapid.

--- p.156, 「Chapter 3.
From the "Slow Jogging FAQ"